Notes:Karen can be a lesson in pacing. Athletes should have a plan of attack and stick to the time cap. If an athlete cannot finish in 12 min then the goal is the best possible effort for that time domain.

WOD: Snatch weight should be light enough to allow for initial sets to be completed unbroken. Due to equipment limitations, multiple heats and scaling (up/down) may be required. Experienced athletes may use KB snatches, however they should be comfortable with DB snatches prior to the Open.

Strength: Weighted pull ups and dips should be as strict as possible, maintaining slight hollow body throughout. A plate between the legs may be used for athletes working with lighter weight to encourage proper leg position.

WOD: Push press weight should be scaled if exceeding 60% of athlete’s 1RM. Pull ups may be scaled to kipping pullups (chin over bar) or jumping pull ups to maintain the intensity.

WOD: Focus on consistency between rounds. Burpee box step ups are recommended for newer athlete’s, but should be considered a modification. Stepping down is not considered a modification and may be a useful pacing strategy.